Touted as a superfood that can help us slim down, improve cholesterol, and even cure Alzheimer's disease, coconut oil is quickly topping the list of questions that I'm getting from clients, readers, and friends.

This isn't the goopy orange stuff that's often used in movie theater popcorn – we're talking about pure, white coconut oil that hasn't been bleached or refined. It's solid at room temperature, with a texture more like butter than oil.

But coconut oil has more saturated fat than butter or bacon, which has many questioning just how nutritious it really is. Health organizations like the Academy of Nutrition and Dietetics and the American Heart Association recommend that we limit our intake of saturated fat, including tropical oils like coconut oil, since saturated fats are linked to an increased risk of diseases like heart disease and breast cancer.

Several studies in the past few years have suggested that saturated fats may not raise the risk of heart disease like previously thought, however, and more and more research is showing that plant-based saturated fats may have a neutral (or even positive) effect on cholesterol as compared to animal-based saturated fat, and might offer other health benefits as well.

What sets coconut oil apart from other fats is the fact that more than half of it is made up of medium chain fats, also referred to as medium chain triglyerides (MCTs).

Unlike other types of fats (which are mostly long chain fats), these MCTs are rapidly metabolized, meaning they're more easily burned as energy and less likely to be stored as fat. MCTs have also been shown to increase metabolism slightly, and help us feel fuller, faster.

It's for these reasons that coconut oil is heralded as a weight loss aid.

Keep in mind, however, that just over half of the fats in coconut oil are MCTs, so we can't assume that coconut oil has all of the same properties as pure MCT oil, which has been studied extensively and is sold as a dietary supplement. There just really hasn't been much research on coconut oil consumption in people, though a few studies have been promising.

In two small studies, supplementing with two tablespoons of coconut oil daily for 6 to 12 weeks resulted in a reduction in belly fat, but there was no significant change in weight or body mass index (BMI). So it's possible that there may be some benefit, but don't count on coconut oil for miraculous fat loss.

When it comes to cholesterol, observational studies and a few controlled studies suggest a link between a higher intake of coconut oil and higher levels of good HDL cholesterol levels, particularly when coconut oil is used in place of animal-based saturated fats, like butter.

The correlation between coconut oil and Alzheimer's disease has even less research to support it. The theory is that supplementing with MCTs might improve energy metabolism in the brain, thus improving symptoms of Alzheimer's disease. One study tested a product that contained 100 percent MCTs, giving it to patients with mild to moderate Alzheimer's disease. Those taking the MCT supplement scored better on cognitive tests after 45 days, but there was no difference after 90 days.

One thing that is clear is that more research is needed before we can say with confidence that coconut oil is in fact a superfood. But for now, it looks like it can be a more nutritious alternative to animal-based saturated fats like butter.

When purchasing, look for "unrefined, cold-pressed" coconut oil. Many products are labeled as virgin coconut oil, though there's no industry standard for the term 'virgin' as it relates to coconut oil, so it doesn't really signify that it's a better product.

Coconut oil can substituted cup-for-cup in place of butter or oil in baking, and also works well in stir-fried or sautéed dishes. You can also stir a spoonful into oatmeal, spread it onto whole grain toast, melt onto steamed veggies, or blend it into smoothies.

Just keep in mind that with 120 calories in every tablespoon, coconut oil is very calorie-dense, so don't go overboard with it if you're looking to keep weight in check.